Nutrition

1)Eat Enough Protein: Protein is a building block for creating muscles! Eating protein is crucial for muscle repair and growth. Without proper protein, your body will not be able to grow new muscles. Include a variety of protein in your diet choosing lean meats: chicken or turkey, fish, eggs, da

Inflammation is your body’s defense system, which helps with healing injuries or ilnesses. However, when inflammation builds up over time, it leads to chronic inflammation, which can damage tissue and organs. This damage leads to health issues such as diabetes(type 2), rheumatoid arthritis, car

Your "gut" is known as your digestive tract or GI (gastrointestinal), and is linked to many functions of your body including immunity and cognitive functions. "Healing your gut" generally means supporting your gut function through healthy lifestyle habits. If you're suffering from stomach disco

We all need carbohydrates in our diet for our body to function. Carbs are a macronutrient, along with protein and fat that are essential for a healthy body. Carbohydrates are a form of sugar that the body breaks down to provide energy for cells and muscles to move. The two kinds of carbs are simpl

Have you noticed we have a new nutrition fact label? The United States Food and Drug Administration (FDA) recently updated the label to make it easier for consumers to make healthy food choices. It has been 20 years since this label was last updated. Reading nutrition labels is crucial to maintaini

We've all heard eating vegetables keeps us healthy, but since I've been experiencing all the benefits, I know it's true! Vegetables are rich in fiber, antioxidants, vitamins, minerals, and many essential nutrients. They provide our bodies with so many benefits including stabilizing blood sugar an

Maintaining a healthy immune system has always been important, but after our society has experienced the COVID-19 pandemic, awareness has steadily increased. It is extremely apparent that we need to take measures to prevent illness, increase immunity, and protect our bodies. Dietary and lifestyl

Managing weight is a challenge! 3 top tips I teach include: 1) Make Healthy Eating Choices 2) Self-Monitor Your Intake 3) Practice Positive Coping Strategies Creating a routine with these healthy lifestyle behaviors will enhance your weight management success. Making Healthy Eating Choices: ke

One of the many benefits of eating healthy is improving sleep quality. The foods listed below ares some options that contain one of the following products that relax your body and help you fall asleep. *Melatonin-sleep hormone *Serotonin-chemical in your brain that induces sleep *Magnesium-minera

Whether you aspire to lose weight, tone up or gain muscle, diet is key! Recording your diet in a food journal is one of the most effective self-monitoring tools to succeed in reaching a health goal. Keeping a food journal works because it increases awareness and accountability. Logging everything

1)Eggs are an excellent source of protein, and are packed with good nutrients, such as lutein(for eye health), vitamin E, and B vitamins. They are perfectly safe to eat everyday, as long as you aren’t sensitive to cholesterol. Add a fried egg to burgers, sandwiches, bowls of pasta, or even breakfa

Food is medicine! It provides fuel and nutrients for all parts of your body. What we eat before and after our workout is important for energy sustenance, building strength and power, repairing muscles, preventing injuries, and promoting a healthy mind, body and heart. Try adding in the following

Living a gluten-free diet stems from certain health conditions from severe=celiac disease(autoimmune disorder with complete inability to process gluten), gluten sensitivity or intolerance(inability to digest certain foods), or a wheat allergy(triggered by the immune system). With celiac disease o

Whether your goal is to lose weight, build muscle, see your abs, or get back in shape, calorie and carb cycling can make a real difference. (Make sure nutrient deficiencies are eliminated, calories are controlled, and macronutrients are aligned appropriately–and that you’re doing all of this co

1)Water: drink one-half your body weight in ounces 2)Vitamins and Minerals-best from foods 3)Fiber: 25 grams each day 4)Protein: 40-60 grams each day 5)Essential Fatty Acids: needed for energy production, brain health, decrease in inflammation and chronic diseases, and hormone production-ome

As a nutrition coach, I have worked with many clients who want to improve their nutrition and/or lose weight. It's not as simple as telling them what to eat, when, and how much. There are many challenges people face when learning to incorporate a healthy diet into their lifesyle. Below are the

Implement these 10 Tips for Hormone Balance into your daily routine: 1) Fuel up on Healthy Fats with Omega 3 Oils: Omega-3s are nutrients you get from food (or supplements) that help build and maintain a healthy body. They assist with the structure of all of your cells, and are also a good energ

A small snack before bedtime may assist with better sleep, add a nutrition boost to your day, and help you wake up the next morning ready to take on your day! Choosing the proper foods and amounts will provide many benefits. Metabolism slows down during sleep, so nighttime is the slowest time for

Bloating can be caused due to many reasons such as poor digestion, intaking too much sodium, not drinking enough water, eating too many fibrous foods at once, or from your menstrual cycle. Try adding these foods to your diet to stop the bloat. 1)Lemon Water: A lot of people skip sipping on wate

Many people suffer from issues with their digestive system causing symptoms such as bloating, abdominal pain, cramping, and constipation. Your body may be reacting to certain foods if you feel gut discomfort. One of the ways to treat these tummy troubles is to start an elimination diet. You’ll

Did you know if you continually choose whole grains in your diet, they will enable the best mental and physical performance? Whole grain's nutritional value far outweighs the refined, processed grain. I'm here to share with you one of my first nutrition lessons on the whole truth about whole grain

Magnesium is an essential mineral that is vital for our optimal health. It supports our cardiometabolic, neurocognitive and musculoskeletal health. Consuming a diet high in magnesium containing nutrient-dense, whole foods, and or taking an oral supplement will benefit a healthy mind and body in many

Creating habits in managing your blood sugar is important to overall wellness in a variety of ways. Our body gets glucose(sugar) from the food we eat to make energy and support our organs, muscles, and nervous system. Finding the correct level of your blood sugar (not too high and not too low) to

When choosing a snack, opt for one that's full of fiber. Fiber helps you feel fuller between meals, can reduce heart disease and risk of diabetes and certain cancers, keeps you regular, and feeds the good bacteria in your gut. 1)Rosemary Popcorn Mix: Toss 2 cups air-popped popcorn, 2 Tbsp. roas

Weight loss is a difficult task, and once you achieve it, how do you keep it? An important thing to remember is that after you’ve achieved your weight loss goal, multiple systems in your body conspire against you in a push to regain lost weight. After you lose the weight, your brain, muscles and h

Metabolism is the process that converts what you put in your mouth into the energy that powers every thing you do. Your Basal Metabolic Rate(BMR) is the number of calories your body needs to melt just to stay alive. It is partly genetic, which explains how some people can eat junk and stay thin, w

Everyone is different with their body types, genetics, age and habits affecting how we lose weight. It can be a frustrating and confusing process, especially if we think we’re following a good plan. Despite best efforts, our weight can fluctuate daily, due to many factors. Below are some questions

Small habit changes are the perfect building blocks to lead to successful wellness. Try these easy to follow tips to gain confidence and motivation in creating positive goals with your healthy lifestyle journey. 1)USE SMALLER PLATES: Prevent overeating by serving meals on salad plates instead of

Losing weight is hard, but keeping it off is the key! Maybe you can lose the weight, but have a harder time maintaining. These ten strategies can help you. First and foremost, remember your mindset is 90% of the battle. 1)Embrace the Long Journey: Set realistic expectations. A safe, sustainable

One of my favorite activities is eating out at a restaurant or social gathering with family and friends! Knowing what to eat can be frustrating, overwhelming and confusing with so many choices available. It's very important to practice healthy eating habits prior to going out to set yourself up for